Editor’s note: This week we introduce a new feature to the Sun Newspapers’ Beauty, Health & Fitness section. Local fitness trainer Bryce Turner has agreed to address questions from Sun readers about their concerns regarding personal physical fitness training. See below for how to have Bryce answer your fitness questions in the Sun Newspapers.
Suffering from yet another cold or flu this season?
The holiday season of eating and drinking while trying to make a healthy start to the New Year is a paradox that many of us are stuck between.
“Every year about this time I get sick with a cold and cough or even the flu. I usually have to take about 2 to 4 weeks to rest and recover. Exercise always makes me feel better, but sometimes I don’t know when I should try to get back to my normal routine.”
—Janet Carisch, Seal Beach.
I see this more often than not, whether it’s kids, parents, or professionals the wintertime illness seems to spread and travel fast. Most have been overindulgent for awhile and your body has adjusted to getting too much in excess—food, alcohol and even stress. Like many, Seal Beachers are armed with New Years resolutions of hitting the gym and getting back into fitness but when you are sick, fatigued and unmotivated it feels impossible.
Studies have shown that moderate, regular exercise boosts the immune system and decreases the rate of respiratory tract illness, like the cold and flu. Your immune system fights most effectively when it isn’t stressed, and let’s face it, this time of year that is hard to avoid.
There are many benefits to exercise such as decreasing blood pressure and cholesterol, reducing risk of cancer and stroke, etc. You should always consult your doctor before starting a workout routine. Don’t make the mistake of trying to go back full force into a workout schedule or start a new workout routine that will push you beyond your capabilities; more is not always better especially when you are sick.
The American Council of Sports Medicine says, “Cut off your workouts if you have a fever of more than 100 degrees. Having an elevated temperature puts extra stress on your body and can complicate your sickness.” A simple way to determine if you are too sick to exercise is doing the “Neck Test”. If you have such symptoms that are above the neck such as stuffy or runny nose, sneezing, and watery eyes typically you can workout. But if you have symptoms below the neck like coughing, nausea, achy muscles you should lay low and let your body rest and recover until you feel better.
When clients are sick I always advise them not to exercise and to let their body rest and recover in order to avoid prolonged sickness and spreading germs to others.
Most importantly, you have to pay attention to your body. There is the good “push” of effort, which is different from discomfort or over-exertion. After illness, injury or being sedentary for two weeks or more, you need to ease into your workout regime. Start with a nice long walk, light cardio, bike ride, easy jogs or whatever might be comfortable for you. Think of it as half speed and effort in the beginning. Consistency is the key. Getting back to your routine will be easier than you think.
“An ounce of prevention is worth a pound of cure.” The best way to stay healthy is to simply maintain a healthy lifestyle. Some key steps to defeat that post holiday malaise: eat fresh fruits and veggies, avoid processed foods, decrease sweets and sugars, wash your hands regularly, get good quality sleep, and exercise regularly!
As we enter a new decade, make a fresh commitment to reserve at least 30 minutes a day four times a week to move your body. Your body will thank you and you will maintain an optimum level of health, as long as you stay consistent!
Bryce Turner is co-owner of Beach Fitness at 148 Main E&F. He has a bachelor of science degree in physical therapy/exercise science and welcomes your questions on fitness. Do you have a question for Bryce and this column? He can be reached for questions at (562) 493-8426 or send e-mail to bryce@beachfitness.com.
